Eat Train Prosper

In our first episode of 2023 we take the high road on typical January first nutrition advice. After covering some year end updates and some of our own personal outlooks for 2023, we detail one training question: “Any reasoning (practical or theoretical) for why certain rep ranges would work better for shortened vs lengthened movements?”, before diving into our less commonly discussed approaches for making sustainable, long-term changes in the new year.

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

After a week off, we have a number of big updates. Bryan discusses new programs starting in January on “Bryan’s Program” as well as new cycles across the Paragon family of programs. Then Aaron drops an amazing new service/product he’s been working on with Jackson Peos. 

The main topic for the day is a review of some things we’ve changed our minds on this last year. These are not necessarily things where we completely flipped 180 degrees, but more like an updated perspective. Topics include reverse dropsets, lengthened bias approaches, cardio, metabolic cycles, and training volume. 

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Today’s episode is on the topic of taking an Individualized approach to optimizing your own nutrition. Within the personal pursuit of optimizing you may very likely find that certain approaches might end up being different from the generally recommended “population level” averages or suggestions even from meta analyses and systematic reviews. These help us provide great places to start, but you likely will find that testing for yourself ends up being the most optimal approach. In this episode we cover a few very common places to look and evaluate.

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This is a discussion around training volume (and effort) with a twist. Instead of looking at it from the perspective of trying to MAXIMIZE gains, what if we look at it from the viewpoint of “minimum effective volume?” (the least you can do to still make progress over time). Or to take it even further, the “maintenance volume” (where you would not gain or lose muscle). Does the literature provide us guidance? We delve into a bit of the research, as well our personal experience to have an in depth conversation to discover HOW LOW CAN YOU GO? 

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

It is our Monthly Instagram Q&A episode! Today’s episode is PART 2 of two parts this month. This is definitely one of the most fun episodes we record each month and look forward to helping our listeners better understand various principles within the health, training, and nutrition space. We hope you learned something new this month!


Instagram Questions:
1. For shortened biased exercise, is it better to overload the short range the most, or have a drop-off in the short position to better facilitate a hold at that position? 

2. How do you handle having the flu?

3. How has your recovery been post-cut? 

4. Palm towards or palm down for face pulls? 

5. Results/thoughts on the one-arm training experiment so far?

6. 8 weeks pulldowns, then changed to BB row for 8 weeks. Home gym based. Good idea? 

7. Hypertrophy - what is the difference between mental failure on a rep and muscle failure? 

8. What is the most optimal/effective for lateral raises… DB’s, cables or machines?

9. Overhead Press and Lateral Delts. How much do they get worked? Meaningfully?

10. Does colder weather increase NEAT / Brown fat activity? 

11. Is there any accuracy to the notion that a walk after eating increases glucose uptake?

12. What does tracking ALL macros give, that tracking just calories and protein doesn’t? Assume a healthy range.

13. Leg Curls - Should I just do the seated version all the time, even if lying is programmed? What’s the deal with standing leg curls?

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

It is our Monthly Instagram Q&A episode! Today’s episode is PART 1 of two parts this month. This is definitely one of the most fun episodes we record each month and look forward to helping our listeners better understand various principles within the health, training, and nutrition space. We hope you learned something new this month!

Instagram Questions:

1. What are your eating styles? How have these approaches impacted how we thrive and how we coach? How has it impacted your physique? 

2. What is your session volume per body part? 

3. Thoughts on using cuffs? Benefits and drawbacks? 

4. Could you go more in-depth about how you might make intuitive training a successful approach? 

5. Can you discuss whether shrugs are a good choice for the upper traps? Some say it isn’t optimal (I.e. Paul Carter)

6. Better to always run mechanical tension mesos with deloads or implement different stimuli? 

7. Do you have a vegetarian recipe book that you’d recommend to increase protein intake?

8. Why did you drop RDL from your programming originally? 

9. For lengthened partials only set, do you use a % of the weight and how many reps?

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

This week we invite our friend Adam Neth onto the podcast! We dig into Adam’s background a little bit and the evolution of mentors and sources he has found useful to get him to where he’s at. We touch on Adam’s decision to go all-in on himself and build out a private training studio in his garage during recent uncertain times, and then we jump into a conversation around Natural Hypertrophy, and how his training philosophy has evolved for himself and his clients as his experiences and views have expanded. 

Find more from Adam:

Coaching & Programs: https://www.adamneth.com/

Instagram: https://www.instagram.com/adamneth/ 

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Today, we have the frontman of the Elevated Coaching System, coach Jeremiah Bair to talk about misconceptions, uses, and misuses of Reverse Dieting.

The idea behind this episode came from receiving numerous questions and inquiries in response to the Stronger By Science episode titled “Stretch-Mediated Hypertrophy and Reverse Dieting.” Where Eric Trexler and Greg Nuckols discuss what the current body of research suggests about the role(s) of reverse dieting and those who claim its purported benefits. 

We would love to hear your thoughts after listening to this episode.

Jeremiah's Podcast: Living Lean

Find Jeremiah on Instagram

Jeremiah's Coaching Business: Elevated Coaching Systems

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Today on the podcast we are discussing arguments both FOR and AGAINST placing an emphasis on biomechanics in your training and programming. There are a lot of discussions surrounding biomechanics as it is a super hot topic right now. We found that many of the discussions were one-sided and didn’t quite portray both sides of the arguments equally. So that is exactly what we decided to try and do today for you. 

Keynotes from today's episode:

Biomechanics/Anti-Biomechanics
Biomechanics is the study of the structure, function, and motion of the mechanical aspects of biological systems, at any level from whole organisms to organs, cells, and cell organelles, using the methods of mechanics. Biomechanics is a branch of biophysics.

Arguments against biomechanics:

• People have been getting yoked for decades with free weights 
• If it worked for Arnold…
• Barbell basics 
• Just work hard (feels like biomechanics sort of goes against the way it was “meant to be” or whatever nonsense, of just smashing weight)
• Pull-ups for back 
• Biomechanic-optimized movements aren’t as “subjectively taxing”
• You need to do much fewer movements if you pick the big hitters. Isolating more stuff means you have to do more movements 

Arguments for biomechanics:

• Everything is biomechanics. Even if you try to optimize a barbell movement 
• Long muscle lengths = need to find where it is most lengthened 
• Minimizing joint issues / nonexistent since “switching”
• Learning/understanding why certain movements produce an incredible stimulus and others don’t
• Increasing tension on the desired tissues
• How do you know people wouldn’t have been more jacked with better movements?
• Improved program design. Less redundancy, better volume distribution.

Thanks for listening! 

Training hard, but don't look like it? Aaron closes that gap ⬇️
https://coach.strakernutritionco.com/bio

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

Today on the podcast we are discussing arguments both FOR and AGAINST placing an emphasis on biomechanics in your training and programming. There are a lot of discussions surrounding biomechanics as it is a super hot topic right now. We found that many of the discussions were one-sided and didn’t quite portray both sides of the arguments equally. So that is exactly what we decided to try and do today for you. 

Keynotes from today's episode:

Biomechanics/Anti-Biomechanics
Biomechanics is the study of the structure, function, and motion of the mechanical aspects of biological systems, at any level from whole organisms to organs, cells, and cell organelles, using the methods of mechanics. Biomechanics is a branch of biophysics.

Arguments against biomechanics:

• People have been getting yoked for decades with free weights 
• If it worked for Arnold…
• Barbell basics 
• Just work hard (feels like biomechanics sort of goes against the way it was “meant to be” or whatever nonsense, of just smashing weight)
• Pull-ups for back 
• Biomechanic-optimized movements aren’t as “subjectively taxing”
• You need to do much fewer movements if you pick the big hitters. Isolating more stuff means you have to do more movements 

Arguments for biomechanics:

• Everything is biomechanics. Even if you try to optimize a barbell movement 
• Long muscle lengths = need to find where it is most lengthened 
• Minimizing joint issues / nonexistent since “switching”
• Learning/understanding why certain movements produce an incredible stimulus and others don’t
• Increasing tension on the desired tissues
• How do you know people wouldn’t have been more jacked with better movements?
• Improved program design. Less redundancy, better volume distribution.

Thanks for listening! 

Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST